The diet of a doctor from France, Pierre Dukan, based on enriching the body with protein, has gained worldwide popularity among those who lose weight. Even so, because this technique allows you to lose up to 20 kg per month. The Dukan diet, a menu for every day, a table, is described in detail in this article.
The principle of the Dukan diet
The principle of the Dukan diet is based on the predominance of protein foods in the diet. The body spends much more energy absorbing protein than it does absorbing carbohydrates and fats. Also, after eating protein foods for a long time, there is no feeling of hunger.
The diet is divided into stages: attack, alternation, consolidation and stabilization. Each of them provides a special diet. However, there are rules common to all phases:
- limit the amount of salt, as it stimulates appetite and retains fluids in the body (people with low blood pressure should use the usual amount of salt);
- drink 2 liters of fluid per day (water, tea, instant chicory drink without sugar) - removes toxins, speeds up metabolism and gives a feeling of satiety, filling the stomach;
- eat every day 1, 5 tablespoons of bran (oatmeal);
- doing physical activity.
To achieve excellent results, it is worth following the Dukan diet to the end.
This technique is contraindicated for pregnant women and people with diseases of the joints, liver, kidneys, reproductive and cardiovascular systems.
Menu of the first stage of the Dukan diet
The first stage of the diet is called "attack. "It lasts from two to ten days, depending on body weight. During it, fat reserves are burned and the slimming process begins. Only foods containing animal protein are allowed, namely:
- lean meat without skin (chicken, turkey, beef, veal, rabbit meat);
- low-fat ham, kidneys, liver, tongue;
- any fish in fresh, smoked or canned form (without oil);
- seafood;
- eggs (protein, without restrictions, yolks, per day, no more than two);
- low-fat dairy products without sugar, everything except hard cheese.
The listed products can be eaten in any quantity, boiled or baked.
The attack stage detailed menu in the table is not a week.
| Breakfast | Dinner | afternoon tea | Dinner | |
|---|---|---|---|---|
| Monday | Omelette with one or two eggs, a cup of green tea | A bowl of chicken broth with boiled chicken fillet, a cup of mint tea | 3-4 steamed cheesecakes, a cup of milk | Mackerel, baked, a cup of kefir. |
| Tuesday | A bowl of oat bran porridge with milk, a cup of green tea | Two or three steamed ground beef cutlets, a cup of chamomile tea | A couple of oat bran muffins, a cup of rosehip tea | 180 g of baked turkey meatballs with vegetables, a cup of yogurt |
| Wednesday | Two soft-boiled eggs, a cup of radicchio | 210 g of chicken fillet baked in bran, a cup of black tea | 160 g of cottage cheese casserole, a cup of yogurt | Two or three egg omelette with salmon, a cup of herbal tea |
| Thursday | Bran tortilla sandwich with ham, a cup of green tea | A bowl of salmon broth with boiled egg, a cup of ginger tea | Two raw egg whites beaten with a teaspoon of fructose, a cup of mint tea | Baked pollock fillet, a cup of rosehip broth |
| Friday | 180 g of stewed rabbit meat, a cup of radicchio | Boiled chicken breast, a cup of green tea | Steamed bran pancakes (3-4 pieces), a cup of lemon balm tea | 160 g of fish cake, a cup of ginger tea |
| Saturday | 2-3 scrambled eggs with steamed ham, a cup of herbal tea | Baked beef fillet (210 g), a cup of lemon balm tea | 140 g of bran crackers, a cup of kefir | One or two egg omelette with shrimp, a cup of herbal tea |
| Sunday | Two-egg omelette with cream cheese, a cup of radicchio | 190 g of grilled chicken breast, a cup of rosehip broth | A bowl of bran porridge, a cup of milk | 160 g of meatloaf, a cup of yogurt |
Menu of the second stage of the Dukan diet
The second stage of the diet is called "alternating" or "cruising. "Its principle is the alternation of protein days with protein and vegetable days. It is permissible to eat vegetables, oat bran, mushrooms, spices, herbs, dairy products, eggs, river and sea fish, shellfish, lean meat (including kidney and liver).
Dukan diet: menu for every day of the "alternating" phase
| Breakfast | Dinner | Dinner | |
|---|---|---|---|
| Day 1 (protein-vegetable) | Two soft-boiled eggs, a piece of bran bread, a cup of black tea | A bowl of creamy broccoli soup, 140 g of boiled river fish | Two steamed chicken fillet cutlets, some raw vegetables of any kind, a cup of kefir |
| Day 2 (protein-vegetable) | A cup of yogurt, two or three bran pancakes, a cup of radicchio | Bowl of butternut squash soup, two steamed turkey cutlets | Vegetable skewer (180 g) |
| Day 3 (protein) | A piece of bran bread with melted cheese, a cup of herbal tea | Grilled chicken fillet with vegetables - 210 g | Baked sea fish fillet with mushrooms and tomatoes - 190 g |
| Day 4 (protein) | Three scrambled eggs with ham, a cup of green tea | Roast chicken with vegetable garnish - 220 g | Salmon fillet boiled with mustard (170 g) |
| Day 5 (protein-vegetable) | Three-egg omelette with tomato, a cup of rosehip broth | Baked beef with boiled beetroot garnish – 220 g | Baked courgettes with bran and egg white - 190 g |
| Day 6 (protein-vegetable) | A bowl of milk bran porridge, a cup of chamomile tea | Bowl of vegetable soup with chicken meatballs | Baked sea fish fillet with vegetables (190 g), a cup of kefir |
| Day 7 (protein) | A couple of soft-boiled eggs, a cup of yogurt | Two steamed bran tuna cutlets, 140 g vegetable salad | Two steamed chicken and mushroom cutlets |
Menu of the third stage of the Dukan diet
The third phase of the Dukan diet is called "consolidation" or "fixation. "Consolidate the results obtained. The diet of this phase is protein-vegetable, but the menu is more varied than the previous stages (1-2 fruits per day and wheat or rice porridge once a week are allowed).
Fixation stage menu example by day
| Breakfast | Dinner | Dinner | |
|---|---|---|---|
| Monday | Three apple cheesecakes, a cup of radicchio | Two steamed chicken cutlets, 140 g of vegetable salad | 160 g of baked sea fish, a cup of kefir |
| Tuesday | A cup of yogurt with the addition of any fruit, a cup of herbal tea | Baked salmon fillet with tomatoes (220 g) | A bowl of vegetable and chicken soup. |
| Wednesday | A piece of bran bread, 60 g of ham, a cup of green tea | A bowl of fish soup, 140 g of vegetable salad. | roast beef platter |
| Thursday | Two boiled eggs, a piece of bran bread, a cup of mint tea | 240g grilled chicken | Mackerel fillet baked in foil - 160 g |
| Friday | 160 g of rice pudding porridge, a cup of kefir | Three steamed veal cutlets, 140 g vegetable salad | A plate of boiled macaroni and cheese |
| Saturday | Scrambled eggs with cheese and ham, a cup of radicchio | bowl of chicken and vegetable soup | Assorted seafood (180 g) |
| Sunday | A plate of semolina porridge with the addition of any fruit, a cup of herbal tea. | A plate to your liking of any product (including those prohibited by the diet) | 160 g of vegetable salad, a cup of kefir |
The final step of the Dukan diet
The fourth and final stage is "stabilization". It is a gradual departure from the diet. During this phase, certain rules must be followed, namely:
- you can eat fish and lean meat, non-starchy fruits and vegetables, hard cheese, low-fat dairy products without sugar;
- limit the consumption of sugar and salt;
- one day per week corresponds to the protein day of the attack phase;
- you can eat potatoes and pasta 2 times a week;
- drink 2 liters of water and eat two to three tablespoons of bran throughout the day;
- a couple of times a week "festive meals" are allowed, during which any food can be enjoyed.
Nutritionists advise not to rush to lean on harmful foods for a week after the final stage. Don't eat large portions, stick to three or four meals a day, and take time to exercise. The implementation of these recommendations will help maintain the result for a long time.